While genetics certainly influence your brain and mental health, research suggests your entire lifestyle is incredibly important. From what you put on your plate to how you move your body, you have opportunities every single day to do something good for your brain and well-rounded health.

Changing your lifestyle doesn’t have to happen all at once. Instead of trying to overhaul your habits in a single day, focus on gradually adopting new, healthier practices. Start with small, manageable changes, like adding a serving of vegetables to your meals, taking short walks, or setting a consistent sleep schedule. As these new habits become a part of your routine, you can build on them by incorporating more changes, such as reducing stress through mindfulness techniques or cutting down on processed foods. With time, these changes become habitual and sustainable.

 

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5 Things Not To Do To Keep Your Brain Healthy

Indulging in Excessive Alcohol Consumption

According to a 2023 research published by the World Health Organisation, no amount of alcohol is safe for your health. It also stated that risks start from the first drop and there is no safe level for consumption. 

Alcohol can significantly impair the brain's ability to function optimally, affecting communication between brain cells and hindering essential cognitive processes. This impairment can disrupt your brain's ability to react swiftly, plan effectively, solve problems efficiently, and control impulses, leading to potentially harmful behaviours and decisions. Just as with alcohol, it is crucial to use medicines responsibly, even those available without a prescription. Carefully following the directions on medication labels ensures proper usage and minimises the risk of adverse effects, promoting overall brain health and cognitive well-being.

 

Related story: 10 Ways to Promote Brain Health

 

Neglecting Mental Stimulation

Your brain is like a muscle—you need to use it to keep your brain strong. The more active your brain is, the better your memory is likely to be. The greater the variety of the ways in which you use your mind, the easier you'll find remembering. There are many ways to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards, or putting together a jigsaw puzzle. Think of it like cross-training for your brain; mix up different activities to make it more effective.

There are many paid brain training programs available. However, most health experts don't recommend paid brain-training programs. These programs often promise too much or focus on memorisation skills that aren't useful in everyday life. You can get just as good a workout for your brain by reading or doing puzzles. Finally, avoid bingeing on shows and movies – it doesn’t stimulate your brain since it’s a passive activity.

 

Related story: 5 Tweaks To Keep Your Brain Healthy

 

Skimping on Sleep

2013 research by the University of Pennsylvania reveals that sleep can affect brain plasticity—or how the brain adapts to incoming information and changes. It also affects your ability to process and remember information. Sleep helps neurons communicate with each other, and may also help the brain better remove waste products.

It is always a bad idea to skimp on sleep as it affects the brain's plasticity (ability to process information). Sleep is important to keep your brain sharp now and ward off age-related brain conditions like Alzheimer's and dementia down the road. And if this doesn’t convince you, consider this: research has shown that sleep is crucial for long-term memory formation. 

Also, you can't make up for lost sleep on the weekends. Your brain needs consistent, good-quality sleep every night to reset itself. To create a healthy sleep environment, minimise background noise, ensure the temperature is comfortable, and block out outside light. By doing so, you'll help your brain function at its best.

 

Related story: Poor Diet Linked To Unhappy Brain

 

Allowing Yourself to Smoke 

According to research by the Alzheimer’s Association, quitting smoking can lower the risk of cognitive decline back to levels similar to those who have not smoked. It's never too late to stop. In another 2023 research by the Washington University School of Medicine, smoking shrinks the brain and the shrinkage seems to be irreversible. Hence, you can’t undo the damage that has already been done, but you can avoid causing further damage by quitting it today itself.

Here’s another concrete reason to quit smoking: its role in lung and heart health is already well-known. Smoking is a major cause of lung diseases such as chronic bronchitis and emphysema, as well as lung cancer. It also contributes to heart diseases, including heart attacks and strokes. By quitting smoking, you not only protect your brain but also significantly improve your overall health and longevity.

 

Related story: How To Quit Smoking?

 

Consuming Foods High in Sugar

A 2014 study shows that consumption of sugary drinks led to increased brain inflammation and impaired memory in rats. Additionally, rats that consumed a diet consisting of 11 per cent HFCS (high fructose corn syrup) were worse than those whose diets consisted of 11 per cent regular sugar.

Consuming a diet high in sugar, especially sugary drinks, can be tempting because of their sweet taste. However, this indulgence often comes at a hefty cost to your health. Consuming high amounts of sugar, especially from sugary drinks, can impair memory and cognitive function. Studies have shown that excessive sugar intake is linked to poor memory performance and reduced ability to learn new information. Sugar can affect the brain's ability to adapt and change in response to new experiences, a process known as neuroplasticity. This can hinder learning and memory formation.

 

Related story: Sugar is Addictive: Here's How it Rewires Your Brain

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have any underlying condition. Taking regular health checks can help detect brain issues at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.
With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.